THE BOX JUMP
Don’t deny it, you know you love them. The box jump is a metabolic conditioning exercise where the athlete stands in front of a box and then proceeds to jump on top of the box with both feet at the same time. Once standing fully upright on the box with hips open, the athlete then jumps down to complete the rep. The box jump can be scaled down using a box step-up and is a great exercise for engaging the butt, front of legs, and back of legs.
Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.
MOVEMENT BASICS:
-
Feet Hip-Width Apart: To set up properly for the box jump, start by standing with your feet directly under your hips. You do not want your feet too narrow or too wide, as these stances do not create the best position for jumping efficiently, and they do not create the same amount of power for your jump as you will get by standing with your feet hip-width apart.
-
Stand Back: Don’t stand with your toes touching the box, as you will not be able to jump on top of the box without falling over. Stand about eight to ten inches back from the box so that you have enough distance to clear the box with your feet when jumping up. Keep in mind that the higher the box, the further away you will want to stand so that you have enough distance for clearing the box without tripping.
-
Keep Torso Upright: When bending your knees and preparing to jump onto the box, do not lean too far over the box with your torso. Focus on keeping your torso slightly bent but still primarily in an upright position so that you can fully extend your hips once you land on top of the box and achieve a softer landing. If you are bent too far forward, it will be difficult to fully open your hips once you land and you will land much harder on your feet.
-
Scale Height: Depending on your mobility and strength, you can scale the height of the box you use for the box jump. Be sure to consider the type of workout you’re doing and whether the goal is increased strength or speed. This should inform your decision on box height so that you can complete the workout while still working toward greater results in your ability to perform the movement.
Rebounding for Efficiency: If you are looking for a great way to quickly achieve box jumps in succession without a long pause at the bottom, use a rebounding method to gain momentum and achieve box jumps at a faster pace. Rebounding is not recommended for anyone who has planters or leg issues, as this method causes significant strain on the ankles, calves and feet; however, if you have good ankle, calf and foot mobility and want to increase your box jump speed, use a rebounding method. To achieve rebounding, create a rhythm in your head and think about doing a double hop on top of the box or once you are on the ground. This double hop motion creates great momentum to propel you back up onto the box and down again in a more fluid manner.
QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency.
METABOLIC CONDITIONING SERIES: Technique at Every Stage
Fierce Play’s Metabolic Conditioning Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.
